June 13, 2020 – Masters Program

At-Home Workout (No Equipment)

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows (with backpack or weighted object)
Max Reps of Alternating Reverse Lunges or Jumping Lunges until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Backpack or Object Ground to Overhead
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is make you run fast! The faster you run, the more time you’ll have to accumulate reps. If you pace your run too much, you will not have enough time to catch up even if you’re relatively fresher than you would have been had you run at a more aggressive pace.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Complete as many rounds and reps as possible in 3 minutes of:
400 Meter Run
15 Bent-Over Rows
Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval

Rest 60 seconds

Complete as many rounds and reps as possible in 3 minutes of:
20 Alternating Dumbbell Snatches
400 Meter Run
Plank Hold until the end of the 3-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. This entire conditioning piece should take 24 minutes.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
Today’s intention is make you run fast! The faster you run, the more time you’ll have to accumulate reps. If you pace your run too much, you will not have enough time to catch up even if you’re relatively fresher than you would have been had you run at a more aggressive pace.

Primary Session
Mobility & Activation
Spend 10 minutes following the Overhead Movement Prep video by Coach TJ

and then …

Three sets of:
Run 200 Meters
Deep Squat Progressions x 3 reps
Inchworm Walks x 3 reps

Snatch Complex
Every 2 minutes, for 12 minutes, complete (6 sets):
Snatch Pull + Power Snatch + Overhead Squat

Build in weight over the course of the six sets

“Groundhog Day” (Masters Version)
For time:
Row 500 Meters
10 Box-Facing Burpee Box Jump-Overs (24”/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

For time:
Row 750 Meters
20 Box-Facing Burpee Box Jump-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

For time:
Row 1000 Meters
30 Box-Facing Burpee Box Jump-Overs (24”/20”)
30 Chest-to-Bar Pull-Ups

50-54:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24/20”)
10 Chest-to-Bar Pull-Ups

When the running clock reaches 4:00…

For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Chest-to-Bar Pull-Ups

When the running clock reaches 10:00…

For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Chest-to-Bar Pull-Ups

55+:
For time:
Row 500 Meters
10 Box-Facing Burpee Box Step-Overs (24”20”)
10 Pull-Ups

When the running clock reaches 4:00…

For time:
Row 750 Meters
15 Box-Facing Burpee Box Step-Overs (24”/20”)
15 Pull-Ups

When the running clock reaches 10:00…

For time:
Row 1000 Meters
20 Box-Facing Burpee Box Step-Overs (24”/20”)
20 Pull-Ups

*If you participated in the 2017 Invictus Online Competition then check back to review your results from this workout in events 6, 7 and 8*

Upper Body Finisher
Every minutes, on the minute, for 9 minutes, complete:
Station 1 – Dumbbell Bicep Curls x 20 seconds per arm
Station 2 – Stationary Dip x 8-10 reps @ 2011
Station 3 – Banded Overhead Tricep Extensions x 30 seconds

Additional Optional Run Endurance Session
For total meters:
Run 30 minutes
Rest 5 minutes
Run 15 minutes